Start with a base of leafy greens like spinach, kale, or arugula, which are low in calories and high in essential nutrients.

Add a rainbow of vegetables such as bell peppers, cucumbers, tomatoes, and carrots to increase fiber and nutrient intake.

Incorporate lean proteins like grilled chicken, tofu, or chickpeas to keep you feeling full and satisfied longer.

Include healthy fats from avocados, nuts, or seeds to add flavor and promote satiety without excess calories.

Add a small portion of whole grains like quinoa or brown rice for a boost of complex carbohydrates and sustained energy.